Getting Healthy After 40
Forty may seem like a milestone age. As people enter this new decade, their metabolism begins to slow down. The extra holiday pounds don’t come off as quickly as they used to. Just as it becomes essential to stay healthy, the metabolism begins to decrease. Here are three facts for people to keep in mind.
- After 40, the metabolism slows five percent every ten years.
- Since the human body is becoming less efficient, many will gain 5 to 10 pounds a year.
- A slow metabolism increases the risk of heart disease, diabetes and other illnesses.
It may seem impossible to increase the metabolism after 40, but it is feasible. With some effort, the metabolism can be raised at any age.
Keep a Healthy Regular Eating Schedule
Once people reach their forties, they must eat fewer calories just to maintain their normal weight. Anyone who likes good food and making sweets with their grandchildren has heard that dieting is good, but the key to maintaining a healthy weight is having a regular eating schedule that includes the following factors.
People who aren’t health enthusiasts don’t have to be daunted by dieting advice or face an either/or trade-off between complete indulgence or complete fasting. Most of us tend to eat too much of the wrong thing whenever we do indulge and that is what kills our fitness. They can incorporate healthy elements into their usual meal plan and allow for sweets and special meals intermittently. Having good nutrition and a strong eating plan is one of the best ways to increase the metabolism. Use the following information to create healthy meals.
- Instead of having steaks, consume lean proteins. Not only does lean protein give energy, but it is also low in fat. A protein rich meal helps the body muscle, which in turn burns calories. Fish, turkey and eggs are all good sources of lean protein.
- People should also increase their fiber intake. Since fiber helps people feel full, it can stave off snacking and empty calories. Fresh fruit and vegetables are great sources of fiber. Besides that, they are also the key to getting vitamins and nutrients.
- Always eat breakfast. If someone skips breakfast, then their metabolism has a harder time starting for the day. Some good breakfast options include oatmeal, yogurt and cereal.
Get Plenty of Exercise
Exercise is another method to combat a slowing metabolism. When people have healthy muscles, their body burns more calories throughout the day. It’s best to engage in physical activity for 30 minutes a day. In order to properly boost the metabolism, there are three different forms of exercise that people should incorporate into their workouts.
- The first form of exercise is aerobics. Cardiovascular exercise gets the heart pumping. It’s a great way to lose and maintain weight. Running, jogging, or walking are some of the best workouts that a person can spend time doing. If people are worried about the strain on their joints, then they can try low-impact workouts. For instance, swimming and spinning are low-impact activities for anyone with arthritis.
- Strength training is another important aspect. Even after 40, people who use dumbbells or other slight weight will burn strategic fat. In order to get energy, muscles burn fat. The more muscle that a person has, the faster their metabolism will run. Some readers may be big fans of weights and some wouldn’t touch one or know what to do. There are online weight training groups that may help an inexperienced person get started or get motivated in this area.
- Resistance training is another component of exercise. When done right, it can prevent or delay the onset of age-related diseases. Not only that, but resistance training has been known to increase resting metabolic rates.
Take Time to Sleep
People should get seven to eight hours of sleep a night. Since sleeping is vital to health, it’s essential to get plenty of rest on a daily basis. When people don’t get enough sleep, their body releases a chemical called cortisol. This stress hormone causes the body store fat around the abdomen. As a result, it increases the risk of developing cardiovascular disease.
Some people begin to give up on fitness once they reach a certain age or are pressed for time with work and family. You don’t have to sacrifice your health for your lifestyle or vice versa. Find a way to incorporate these elements regularly into your existing lifestyle, even if just a little at a time, to keep a better metabolism and maintain a better degree of health.